How to spot and treat mild dehydration

Keeping yourself hydrated during any adventure is extremely important. If you are backpacking in the desert or snow showing in a winter wonder land physical exertion and dry conditions can cause you to become dehydrated very quickly. The easiest way to combat dehydration is to drink lots of fluids before during and after any adventure. To help keep you hydrated we have put together a list of symptoms and ways to treat mild dehydration so that you know how to spot and treat mild dehydration.

Mild to moderate dehydration symptoms

Dry, sticky mouth

Headache

Thirst

Decreased need to urinate

Dry skin

Dizziness or lightheaded

Sleepiness or tiredness — children are likely to be less active than usual

Constipation

Severe dehydration symptoms

Extreme thirst

Rapid heartbeat

Rapid breathing

Very dry mouth, skin and mucous membranes

Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults

Little or no urination — urine that is passed is a dark yellow or gold color.

Sunken eyes

Shriveled and dry skin that lacks elasticity and doesn’t “bounce back” when pinched into a fold

Low blood pressure

No tears when crying

Fever

In the most serious cases, delirium or unconsciousness

The Skin Test
Using tow fingers grab a small amount of skin on the back of your hand. The best location to do this between your wrist and where your fingers start. Pull the skin up and let the skin go. The skin should spring back to normal position very quickly. If this takes more than a couple of seconds for the the skin to bounce back you might be dehydrated.

Urine Check
If you are well hydrated you will be “Clear and Copious”. This little saying was taught to me many years ago in Boy Scouts. It means that if you are urinating often and it is clear or mostly clear then you are staying hydrated. If you find yourself sweating a lot but are unsure the last time you urinated was you need to stop and drink fluids. Stay away from dark colored beverages, caffeinated beverages, and alcohol. Water or some type of high electrolyte drink such as Gatorade or a mix in supplement such as Nuun is best. The warning colors to watch for range in color from light yellow (chardonnay) to dark yellow. If your urine color is orange you need to seek immediate medial help.

Prevent Hydration

Drink lots of fluids. This includes before you set out on your adventure during and after.

Switch out some of your snacks like nuts chips and pretzels for fresh fruits and vegetables.